Jerk skill work
A) hang clean from hip + hang clean from knees + clean - 3x1@50, 60, 65%
B) clean and jerk - 2x1@70, 75, 80, 85%
C) 3 rounds:
25 kb swings 55/35
25 butterfly sit ups
2015 01 07
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Rack Pull 2 RM, 1 x max reps @ 80% of 2 RM *bottom of the knee to lockout
Conditioning
Complete 5 rounds: Pull Ups – max reps Shin Hops – 10 reps
2015 01 06
Max out week! We'll be hitting percentages and position work today - embrace the skill work and let's hit some big numbers on Saturday!
A) snatch DL + 3-position descent + snatch - 3x1@ 50, 60, 70%
B) snatch 2x1@70, 75, 80, 85%
C) Accumulate :
50 T-tilts (we'll cover these in class)
25 strict T2B
2015 01 05
Amateur
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 5 RM
Conditioning
Death by Back Squat Complete: 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on… *This workout is performed at body weight or 225/150 lbs, which ever is more.
2015 01 04
FYI- Max out day is next Saturday! Approach this and next week's programming with that in mind.
A) 3-position clean + clean (floor, knees, hips) - 2.2.2.2.2
B) tempo back squat - 22X2 - 3x3
C) 12, 10, 8, 6, 4, 2
Lat pull downs
Stationary dips
2015 01 03
Congrats Mike and Carm!!!
The gym will be closed for Mike and Carm's wedding today, however they have invited those who want/are able to come in and do a workout with them at 9:00am. They have chosen to do the workout Jack.
"Jack"
Complete as many rounds as possible in 20 minutes of: 115/75 pound Push press, 10 reps 10 KB Swings, 1.5/1 pood 10 Box jumps, 24/20 inch box
2015 01 01
Thursday the gym will be closed, however we will have open gym. The hours will be 10:00am to 12:00pm. During this time, you can hit up todays workout or do your own thing. After open gym hours we will be getting the gym ready for Mike and Carm's wedding along with some other general cleaning. If you are able to stick around and help out that would be awesome. If not we understand.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Overhead Squat 2, 2, 2, 2, 2, 2 Push Press 3 RM
Conditioning
Complete as many rounds as possible in 12 minutes: Shin Hops – 5 reps Supine Ring PU – 10 reps
2014 12 31
Wednesday 12-31-14 (New Year’s Eve!)
Hey guys - class will be going on as scheduled tonight. The rest of the gym is closed today, but if you want to come get some work in - I'll be there!
A) Push press + push jerk + jerk - 1 set every 1:45 x 8 rounds. Increase as often and as much as your form allows!
B) OHS - 3x5@75%, 1 set max effort at 65% (try to increase max effort set from 12/3)
C) Partner WOD: *One partner holds a kettlebell (55/35) while the opposite partner works, switch as needed
60 cal row, 50 wall balls (20/14#), 40 burpees, 30 pull-ups, 20 pushups
2014 12 30
Strength
Complete 7 rounds:
Deadlift – 3 reps Power Cleans (touch and go) – 3 reps Rest as needed between rounds
*Do not let go of the bar during the round. Count a penalty if you come off the bar. *Work up to the heaviest weight possible. *If you let go of the bar during the round, count a miss for that round.
Strength Part 2
Amateur
Strict Pull Ups 3 x max reps
Collegiate
Weighted Pull Up 5, 5, 5, 5, 5
2014 12 29
I hope everyone had a great Christmas!!
A) Snatch - 2x2@75, 80, 85%, 2x1@90%
B) Front squat - max reps @60% in :30, 2:00 rest x 5
C) 21-15-9 of deadlift (225/155), DB bent over rows (AHAP), V-ups
2014 12 28